The Michigan Workout
Track repeats at 10k, 5k, 3k and mile pace linked by 2 km tempo loops, the demanding mixed pace session developed by coach Ron Warhurst.
- Duration
- 1 h 32 minestimated
- Distance
- 18.2 kmestimated
- Effort
- 125
- Level
- Advanced
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | IntervalThreshold 1600 m, 10k pace | 1600 m | 102-104% threshold pace89-94% HRmax101-103% FTP |
| 4 | Rest Short pause, then tempo | 30 s | |
| 5 | IntervalThreshold 2 km tempo loop | 2000 m | 96-100% threshold pace86-91% HRmax93-98% FTP |
| 6 | RecoveryRecovery Easy jog back to the track | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 7 | IntervalVO2max 1200 m, 5k pace | 1200 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 8 | Rest Short pause, then tempo | 30 s | |
| 9 | IntervalThreshold 2 km tempo loop | 2000 m | 96-100% threshold pace86-91% HRmax93-98% FTP |
| 10 | RecoveryRecovery Easy jog back to the track | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 11 | IntervalVO2max 800 m, 3k pace | 800 m | 109-112% threshold pace92-98% HRmax108-112% FTP |
| 12 | Rest Short pause, then tempo | 30 s | |
| 13 | IntervalThreshold 2 km tempo loop, hold it | 2000 m | 96-100% threshold pace86-91% HRmax93-98% FTP |
| 14 | RecoveryRecovery Easy jog back to the track | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 15 | IntervalAnaerobic 400 m, fast finish | 400 m | 118-128% threshold pace92-100% HRmax120-135% FTP |
| 16 | Cool-downRecovery Easy jog | 15 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
The Michigan workout alternates track repeats with tempo running. You run 1600 m at 10k pace, a 2 km tempo loop, 1200 m at 5k pace, another 2 km tempo, 800 m at 3k pace, a third tempo loop and finally 400 m fast. The track repeats get shorter and faster, while the tempo loops stay at about threshold effort.
Coach Ron Warhurst developed the session for his University of Michigan runners. In the original the breaks are very short. This version adds a short pause after each track repeat and a two minute jog after each tempo loop. The challenge is holding an honest pace on the tempo loops when the legs are already tired from the faster work, which builds strength for the late stages of 5k and 10k races.
It is for experienced runners with a high level of fitness. Run it a few times per season in the build or peak phase. Warhurst suggests shorter versions for younger runners, such as starting with the 1200 m and using shorter tempo loops.
Tips
- Keep the first 1600 m at 10k pace, since the session gets harder with every section.
- Run the tempo loops on a flat road or path next to the track.
- Expect the last tempo loop to be the main test and pace the early sections with that in mind.
Origin
Developed by Ron Warhurst, longtime coach at the University of Michigan.
Good for5k10k
Season phaseBuildPeak